While fitness inspiration posts on Instagram tend to spotlight lean and chiselled bodies, it is important to remember that muscle health matters for everyone, not just those in peak physical shape. Having strong muscles isn’t just about looking good; it’s an essential aspect of overall well-being that everyone should prioritise, regardless of age, body type or fitness level.
Research has revealed that optimal muscle mass and function play a pivotal role in boosting the body’s ability to fend off infections and illnesses. A mere 10 per cent loss of muscle can significantly weaken the immune system’s response to common disease-causing bacteria and viruses.
THE LINK BETWEEN MUSCLE MASS AND IMMUNITY
A study involving 400 seniors in Singapore offers further evidence of the connection between muscle mass and immunity. According to the joint study by Changi General Hospital, SingHealth Polyclinics and healthcare company Abbott, one in five adults above the age of 65 in Singapore suffers from low muscle mass, even if they meet their daily nutrition needs. For malnourished older adults, that number rises to four out of five.
In an article on HealthXchange, Assistant Professor Samuel Chew, the principal investigator of the Singapore study, said that “muscles produce and release compounds that play an important role in the proliferation, activation and distribution of some immune cells”.
Moreover, muscles serve as major storage sites for amino acids required by the body during times of trauma or infection. This means that low muscle mass, coupled with inadequate protein intake, may impair the body’s response to an injury or illness.
WHY IT’S CRUCIAL TO TAKE CHARGE OF MUSCLE HEALTH NOW
Muscle mass and strength usually peak at the age of 40. After that, one may lose up to 8 per cent of muscle mass every decade. Without intervention, the rate of decline could double from the age of 70. For those approaching middle age, early indicators of deteriorating muscle health include difficulties in carrying groceries or feeling easily fatigued while performing household chores.
Rather than accepting these signs as inevitable consequences of ageing, preserving muscle health and function should become a priority, especially as individuals approach their 40s.
Fortunately, seniors need not feel it is too late, as muscle loss can be reversed through proper nutrition and by incorporating resistance exercises into daily routines.
HARNESSING THE POWER OF NUTRITION
To maintain healthy muscles and optimise the immune system, a well-balanced and nutrient-dense diet, in addition to strength-building workouts, is crucial. Foods rich in protein, such as chicken breast, fish, tofu and eggs, are beneficial for muscle health as this macronutrient helps repair, build and grow muscle fibres.
For Singaporean adults aged 18 to 49, the recommended daily protein intake is approximately 0.8g per kilogram of body weight, while those above 50 require about 1.2g per kilogram of body weight.
However, statistics indicate that many Singaporeans fail to obtain the protein they require. Specifically, about one in five adults in their 40s fall short, with this ratio increasing to one in two for those aged 50 and above.
Besides protein, other nutrients that support the immune system and muscle health include Vitamins A, B-complex, C, D and E, copper, folate, iron, zinc and selenium, making them integral components of a balanced diet.
The hectic pace of life in Singapore means that it’s all too easy to choose convenient but unhealthy meals. For individuals who find it challenging to eat well, oral nutritional supplements may help strengthen their nutritional foundation, said Ms Anna Jacob, nutrition director at Abbott.
“These supplements have the added benefit of being highly versatile as they can be taken as part of a meal, as a snack or even as a beverage before bedtime,” she added.
INNOVATIVE NUTRITIONAL SOLUTIONS
The latest oral nutritional supplements go beyond providing well-known nutrients. They also feature innovative ingredients that promote muscle health and immunity, such as beta-hydroxy-beta-methylbutyrate (HMB) and yeast beta glucan.
“While protein helps build muscle, HMB plays an equally important role, which is to slow its breakdown,” said Ms Jacob. “HMB is naturally produced in small amounts when the body breaks down the amino acid leucine. However, obtaining sufficient HMB for muscle protection through diet alone can be challenging and this is where an oral nutritional supplement can help,” said Ms Jacob.
Another promising ingredient to look out for if you're considering supplements is yeast beta glucan, which is found naturally in the cell walls of baker’s yeast. “This complex carbohydrate primes the body’s immune system to act more efficiently,” explained Ms Jacob, adding that yeast beta glucan has been associated with reducing the frequency, severity and duration of upper tract respiratory infections.
Preserving muscle mass is not just crucial for leading an active and fulfilling life; it also plays a significant role in strengthening your immune system. By making exercise a priority, eating a balanced diet and turning to oral nutritional supplements when required, individuals can set the foundation for long-term wellness, minimise the risks associated with age-related muscle decline and improve their ability to recover from illnesses more quickly.
Test your muscle strength using this muscle age calculator.
The article should not be taken as medical advice or used as a recommendation for any specific treatment or medication. Consult your doctor before taking a new supplement.
Source: Channel News Asia